By Lisa Sefcik. Lisa Sefcik. Lisa Sefcik has been writing professionally since Her subject matter includes pet care, travel, consumer reviews, classical music and entertainment. Sefcik holds a paralegal certification as well as degrees in journalism and piano performance from the University of Texas at Austin. Feet on a scale. Video of the Day. Vibration Training. Weight Loss Myths. Weight Loss Solution. There are a variety of ways to set up a cardio and strength routine, including:.
When setting up your routine, you may need to experiment to find a schedule that works for you. Just remember, you don't want to work the same muscles two days in a row, although you can do cardio on consecutive days.
A sample routine may look like this:. This advice may seem opposite of what you'd expect, yet studies have found that doing exercises that target your abdominal muscles does not reduce belly fat any more than doing no exercises at all. The key to losing belly fat, however, is more about creating a calorie deficit.
Overall, your body will lose weight in the belly area and elsewhere when you consume fewer calories than you burn through energy expenditure, or in doing daily activities that include exercise and non-exercise movement. When you do work your abs, treat them like any other muscle group. Challenge them with a few well-chosen exercises , perform two to three sets of 10 to 16 reps, and give rest a day between workouts. Some whole-body exercises work your abs while targeting other muscles, which saves time and makes your workouts more functional.
Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease. What makes them even better is they may actually help reduce fat around the belly. One study of 50 people found that those who consumed whole grain wheat bread for 12 weeks lost belly fat, but this was not the case for those who consumed refined wheat bread for the same amount of time. The U. Department of Agriculture USDA recommends that most adults get between 5 and 10 ounces of grains per day, half of which should be whole grains.
Below are some examples of healthy whole-grains:. You can also try some of the more unusual whole grains, such as quinoa or wheat berries. Moderate wine consumption may provide some health benefits. One possible benefit is a smaller waist circumference. One study found that those who drink red wine tend to not only have a reduced waistline, but also lower blood pressure and cholesterol levels.
Together, all of this can reduce your risk of developing metabolic syndrome. If you don't drink, that doesn't mean you should start.
Alcohol adds extra calories to your diet, so cutting it out can help with weight loss. If you do drink, however, this is a good time to assess your habits.
Drinking wine, in moderation, may serve you better than hard liquor, especially if you're watching your weight. Remember to always drink responsibly. Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up for our newsletter and get it free! Effects of total and regional fat loss on plasma CRP and IL-6 in overweight and obese, older adults with knee osteoarthritis.
Osteoarthritis and Cartilage. Effects of endurance and endurance strength training on body composition and physical capacity in women with abdominal obesity. Obes Facts. Effect of exercise intervention dosage on reducing visceral adipose tissue: a systematic review and network meta-analysis of randomized controlled trials. Int J Obes Lond.
The effect of high-intensity intermittent exercise on body composition of overweight young males. J Obes. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. Effects of whole grain wheat bread on visceral fat obesity in Japanese subjects: a randomized double-blind study. Plant Foods Hum Nutr. Dietary Guidelines for Americans — Small chores add up, but be careful that you're not overestimating your effort or time. A study showed that people who counted housework as part of their exercise routine actually weighed more than those who didn't.
So while you may still need to hit the gym, at least you'll come home to a pristine house. Bazaar Bride. United States. Type keyword s to search. Today's Top Stories. Goodbye to All That. Fidgeting, Calories a Day There are two types of people in this world: those who fidget and those who are annoyed by it.
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